Let us understand, why breakfast is the most important meal of the day and also look into the 5 best breakfast for losing weight.
Did you know that simply eating breakfast raises your metabolism by 10 percent?
Breakfast, like any other meal of the day, needs proper planning. No longer is it planned independently of the other meals. The three meals should be planned as a unit and balanced against the daily body requirement with enough allowance for good health.
A light breakfast must necessarily be followed be a substantial meal, while a heavy breakfast must be followed by a light lunch. If both breakfast and lunch are light, then a heavy dinner is needed.
Like all meals, breakfast must be planned to include food nutrients not provided for or inadequately found in the two other meals to complete the essential body requirements for the day.
Let’s look into the top, “5 Best Breakfast For Losing Weight“.
Breakfast should always include a raw fruit because this contains more vitamins and minerals than cooked ones. Fresh ripe fruits have a rich mellow aroma that can stimulate even the most delicate appetite. It should be taken as the first course of the meal for the same reason.
Fruits like banana & berries when mixed with yogurt can be a healthy option as it provides with the required energy.
Oatmeal is one of the most powerful breakfast foods of them all. If you are looking to get your body in great shape, you should incorporate this as a staple food in your diet.
Oatmeal is the perfect meal to start your day because it boosts your energy and has plenty of fiber to keep you full and satisfied. Oatmeal breaks down slowly in the stomach, giving you long-lasting energy. It is also full of water-soluble fibers, which play a crucial role in making you feel full over a longer period of time. Studies have also shown that oatmeal reduces cholesterol, maintains blood sugar levels and fights against heart disease, diabetes, colon cancer, and obesity.
If you want to add some powerful antioxidants to your oatmeal, simply throw on some blueberries and raspberries. These delicious fruits are packed with antioxidants that fight against heart disease, cancer, and a multitude of other ailments. Blueberries have also been proven to preserve vision. This powerful fruit rated highest in antioxidants among over 40 fruits and vegetables.
Eggs are one of the best breakfast for losing weight.
Eating eggs for breakfast can reduce hunger and caloric intake by more than 400 calories, both at lunchtime and over the next 24 hours. As a result, eggs are useful in helping overweight people reduce their energy intakes, a prerequisite of losing weight.
This is great news if you’re trying to lose weight as it means you may find it easier to cut calories without feeling hungry. In fact, you could expect to lose up to 2lb. a month, simply by eating eggs for breakfast!
Eggs are packed with various nutrients but contain just 85 calories each. There’s also no limit to the number of eggs you can eat in a week contrary to popular belief.
Other studies found that protein-based breakfasts improved weight loss better than carbohydrate-focused breakfasts. The better effects are increased when it’s combined with exercise.
Nut Butter & Seeds
What can’t peanut butter do?! It contains 8 grams of protein per 2 tablespoon serving plus heart-healthy unsaturated fats. Tree nuts & peanuts in general have been linked to reduced risk of chronic disease and weight loss or maintenance. Look for nut butters made from only nuts and salt with less than 140 mg of sodium per serving, though brands that use oil as a stabilizer are okay, too.
Sesame, chia, sunflower, flax, pumpkin… The list of great-for-you seeds goes on. Add them to puddings, cereal, smoothies, and even baked goods. Just 1 ounce can contain 10 grams of protein! The zinc, magnesium, iron, and calcium in seeds will help you stay healthy and boost immunity. Seeds also contain soluble fiber that can help lower your “bad” cholesterol (LDL) while increasing “good” cholesterol (HDL).
(High Rated SEEDS FOR EATING)
Green Tea or Coffee
Black coffee or tea is always a zero-calorie choice.
Pro tip: Drink 16 ounces of water or unsweetened tea or coffee before you head out the door in the morning. This will help you get a head start on your hydration goals for the day and ensure you’re making up for overnight losses.
The high caffeine in Coffee, which has been shown to improve mood, alertness and mental performance.
Green tea on the other hand, has many health benefits. It contains an antioxidant called EGCG, which benefits your brain and nervous system.
(You can also read, “Green Tea: Help Or Hype? Green Tea Benefits“)
Things to Remember
- Eating breakfast increases your metabolism and burns more kilojoules during the day, which can help you lose weight.
- Protein-based breakfasts improved weight loss better than carbohydrate-focused breakfasts.
- Eggs are great protein-rich breakfast, complete with zinc, iron and vitamins like A, B, D, E and B12. Long ago, people thought that eating many eggs contributed to health risks. This is not true and it’s already proven that they don’t contribute to high cholesterol or heart disease.
- Don’t be afraid to eat a reasonable portion of your favorite dessert or snack food every now and then.
- Try to eat steamed vegetables and drink soup in the morning. Did you know that this is common in Japan? It may take some time getting used to, but the benefits are: reduced fat and added nutrients from the vegetables.
Bottom Line: 5 Best Breakfast For Losing Weight
Forget about avoiding eating a certain food that you like to eat – that’s a dieter’s mentality and it doesn’t help you lose weight. It just makes you obsessed about food and eating. Instead, if you are really hungry, then eat, and stop as soon as you’re satisfied. Just don’t eat until you’re totally full! So, if you’re hungry during breakfast, then eat. If you’re not hungry during lunch or dinner, then have a smaller meal.
Keep in mind that you should not eat too many sweet foods. No matter what time you eat sweets, if it’s more energy than your body can use, it will be stored, meaning excess kilos.
Fad diets won’t work and only provide short-term results. Instead, always enjoy a wide variety of healthy foods and be physically active. Fad dieting is a hindrance that you don’t need in your life.
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